Thursday, October 12th, 2017

Updates & Upcoming Events

Ed Coan Strength Seminar – Saturday, October 21st.  Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th

Friday Programming Teaser: Long WOD and GPP work


CFD Lakeview Specialty Classes:
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting 

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

USAW Team Series Information.

Who is Ed Coan? 

The history of climate change. 

 

Wednesday, October 11th, 2017


SPECIALTY CLASSES TODAY:

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
-This is your last week on this progression, try to meet or beat your heaviest set on this cycle!

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Landmine Twists X 1 minute

C.
7 Minute Amrap
2,2, 4,4, 6,6, 8,8, etc…
Single Arm Snatch 55/35lbs
Tall Box Jumps 30/24″

D.
Bonus: “The Grind”, (to be completed after class)

Bike Conditioning
3 Rounds: 3 X 90 seconds max effort
30 seconds rest between each set
1 minute rest after each round

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Allyn

Tuesday, October 10th, 2017


SPECIALTY CLASSES TODAY:

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Back Squat: Speed Sets (week 4)
-Take 10 minutes to build up to 65%+ of 1rm
-Build in sets of 3s
-Goal is to complete each rep in under 2 seconds
-Add 10-20lbs to your working weight from last week if you were able to complete all 4 sets in under the 12 second time cap. This is your last and heaviest week on this progression!

B.
Working Sets X 4; Every 2 1/2 minutes:
Complete the following;
Speed Back Squats X 6 reps @ working weight
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set
-Priority on depth and speed, not weight used!

*Follow each set with this Dynamic Hamstring and Adductor Stretch: Situp to Straddle Reach X 1 minute

C.
Tabata: 20 ON/ 10 OFF X 8 Rounds @ each station
Rowing for total calories
Double Unders
Wallballs 20/14lbs
*Recording total reps from the row station and wallball station.  2 numbers!
-Resting 1 minute to transition between each set of 8 rounds!

D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time
Legless Rope Climb X 1-2 ascents
Tall Kneeling Single Arm Press X 30 seconds each side
Bent Over DB Flys X 30 seconds
Rest as needed after each set
*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

just a little night time riding. no big deal.

Monday, October 9th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Pushpress X 1 rep with 5 second negative + Pushpress: (1+1)
-Building to a heavy set of (1+1) over 8 sets, every 90 seconds
-compare your heavy set from today to week 2 on this cycle.

B.
Shoulder to Overhead Barbell Cycling
5 Rounds: Push Jerk X 5 reps, Every 90 seconds
-Increasing weight each round, make small jumps and prioritize your timing over weight on the barbell.
*Get comfortable with stringing reps together with each rep feeding into the next.

C.
12 Minute Amrap
200 Meter Sprint Run with Slamball 40/30lbs
Toes to Bar X 15
KB SDHP X 10 70/55lbs
Burpees X 5
Rest 1 minute

D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time:
Strict Dips X 1 unbroken set
Seated Plate Raise X 15 reps
Seated BB Bicep Curl X 15 reps
Rest as need after each set

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Big shoutout to all who ran in the Chicago Marathon!!! CFD pride!

Sunday, October 8th, 2017

Updates & Upcoming Events

Ed Coan Powerlifting Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

7th Annual CFD Halloween Party – Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

  • Lakeview: Starting Thursday, October 19th
  • Lincoln Square: Starting Wednesday, October 18th

Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Strength Accessory Work:  Bulgarian Split Squat + Pull Ups (12 min)
** 6 Reps each leg, add weight when you can using kettlebells.
** 6 Pull Ups (any style, no bands)

WOD #1 (10 Min Time Cap)
40 – 30 – 20
KB Swing to eye level (55/35) + Double Unders + Ab Mats
** Jump Rope Substitution: 3 singles = 1 double under

WOD #2 – 5 rounds for time (10 Min Time Cap)
Wall Climbs x2
KB Split Jerk (55/35) x5  (5 on the right, 5 on the left)
Mountain Climbers x10 (L + R = 1)
** Sub 20 Second Hand Stand Hold for Wall Climbs

Good luck at the Marathon Coach Igor!

 

 

Saturday, October 7th, 2017

Updates & Upcoming Events

Ed Coan Powerlifting Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

7th Annual CFD Halloween Party – Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

  • Lakeview: Starting Thursday, October 19th
  • Lincoln Square: Starting Wednesday, October 18th

Lakeview Schedule:
8a – DefCon
9a – Strength Bias
10a – Team WOD
11a – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD

Team WOD Programming:  

Strength Accessory Work – 6 Rounds.
A – 45 seconds of quick jump rope work. Any style.
B – 45 seconds of weighted carrying work. Any style.
** 15 – 20sec transition between the two movements.

Team WOD. Buddy Chipper.

Row for 35 Cals, Deadlift x35 @ 60% or 275/215, DB/KB Hang Power Clean x35 @ 55/35, Burpee x35
Row for 25 Cals, Deadlift x25 @ 50% or 225/175, DB/KB Hang Power Clean x25 @ 55/35, Burpee x25
Row for 15 Cals, Deadlift x15 @ 40% or 185/125, DB/KB Hang Power Clean x15 @ 55/35, Burpee x15

**Split work up any way you like. Just get it done.

Strength Bias Programming:

Part 1 – Strict Press – Build to a heavy set of 6.

Part 2 – Strict Press – 30 reps done in as few sets as possible at 15% lighter than your heavy 6.

Part 3 – Floor Press x10, 10, 10, 10 + Sandbag Squats x10, 10, 10, 10

BWOD – 1 – 2 Rounds of: 50% Deadlift xMax Reps + Wall Balls xMax Reps. . . . finish with 400m cool down walk.
** Note: if you are following “The Goat” program, we will have other movement options for the DL.